Thanks for suggesting it, I gave it a read. It makes sense to me too. When I cut my cals down to 1500 I was miserable. I could drop around 5 pounds then I would binge or say screw it. When I was bulking and doing longer workouts with more volume and eating like a happy little pig (well not quite but you get it) I felt GREAT, and I was consuming on ave 3000 cals sometimes 5000 and the weight gain was super slow sometimes seemingly stagnant! So to me it makes sense to eat around 2000-2500 where my body likes to be and just do more.
I get a little wonky if I think I am dieting
We will see tho…this week I feel like I have been hit by a truck
G-Flux has always seemed like a holy grail to me but it makes absolute sense. Look at athletes who train for performance and stuff their faces to fuel said performance. Many people who do this will have impressive physiques!
I wish I could see Gflux in a controlled environment with a bunch of experimental evidence! Seems people tend to forget about this legendary article and get bogged down on calories in vs calories out.
[quote]Patha wrote:
I was wondering if anyone has input on counting protein if you are using MAG-10 or the like. I think - and I may be totally mistaken, that 10 grams of MAG-10 is equivalent to 30 grams of regular whey. So if you are measuring protein intake, how do calculate your total grams. Do you suppose if you take in 20 grams of MAG-10 you can be 60 grams off your daily total e.g. 240 grams if good if its supposed to be 300 grams? Or do you make sure to get 300 grams, taken in the MAG-10 above that and adjust other macros accordingly? Hope this makes sense…[/quote]
Yep i’m with everybody else who’s chimed in.I do morning weighted vest walks,pull my sled after most of my workouts in the evening.I’ll go for another walk after w/outs as well most of the time.I would rather move more and eat more,i think it works great.
I recently leaned out a little going from 230 to 205 at 5’11. My rules for getting lean would be…
Drink water. One of the mistakes I made when I first started to train was not getting enough water. Some say that water intake is overhyped, including Berkhan, but I feel it was essential to leaning out for me.
Limit carb sources to brown rice, oats, sweet potatoes, and the occasional ezekiel product. And also keep carbs around your workout. If that means backloading with afternoon or night training, go for it.
And obviously get enough protein. I did BWx1.25
This worked for me after I spun my wheels for years just training without a purpose and eating whatever I wanted.
[quote]Patha wrote:
I was wondering if anyone has input on counting protein if you are using MAG-10 or the like. I think - and I may be totally mistaken, that 10 grams of MAG-10 is equivalent to 30 grams of regular whey. So if you are measuring protein intake, how do calculate your total grams. Do you suppose if you take in 20 grams of MAG-10 you can be 60 grams off your daily total e.g. 240 grams if good if its supposed to be 300 grams? Or do you make sure to get 300 grams, taken in the MAG-10 above that and adjust other macros accordingly? Hope this makes sense…[/quote]
I think I know what you’re asking. I can’t speak to MAG-10, but I use Humapro. It essentially has no calories and I count each scoop at 25g protein (there have been quite a few threads about it here with some even using it as a full protein replacement). I have seen no detriment to doing this with myself. So I set my daily calorie and protein goals and make sure I hit those…however I get there. In short, any calories I DON’T get from Humapro are made up with either fat or carbs.
Again, I have no idea if people treat MAG-10 the same way (i.e. 10 = 30g) or even if you should.
[quote]Doh wrote:
How do you guys cope with strength maintenance/gains when you start adding conditioning work? Do you find it affecting strength when consuming the same caloric intake?[/quote]
Adjustments must be made…when you do more of one thing, you must do less of something else; initially at least.
[/quote]
I would be very interested to hear more from you about this!
Seems like the general discussion on the topic of getting lean across the 'net is certainly very skewed towards the decreasing input side of the calorie equation, thought not truly reflective of the way many manipulate their calories considering the responses to my first post. Why do you all think this is? Nutrition is simply the more important variable regardless of which side you choose to predominantly change, or nutrition is just more nuanced and less simplistic than increasing expenditure?
[quote]The Hoss wrote:
Seems like the general discussion on the topic of getting lean across the 'net is certainly very skewed towards the decreasing input side of the calorie equation, thought not truly reflective of the way many manipulate their calories considering the responses to my first post. Why do you all think this is? Nutrition is simply the more important variable regardless of which side you choose to predominantly change, or nutrition is just more nuanced and less simplistic than increasing expenditure?[/quote]
I decreased my calories before introducing cardio, I am just a random retard though so don’t take what I say with any merit.
I just felt that diet is the base when getting lean, get the foundation strong and then build upon it by introducing other controllable elements and, if necessary add more on top again.
,
So i started off with the diet and just simple fasted walks every other day, then when I had to step it up I added cardio and if I need to build upon that I will do more cardio.
Doing it this way i’ve not once had to make any major changes to my calorie in take the past 4 months, doing no more than 30 mins of cardio on a consistent basis and still getting leaner.
[quote]The Hoss wrote:
Seems like the general discussion on the topic of getting lean across the 'net is certainly very skewed towards the decreasing input side of the calorie equation, thought not truly reflective of the way many manipulate their calories considering the responses to my first post. Why do you all think this is? Nutrition is simply the more important variable regardless of which side you choose to predominantly change, or nutrition is just more nuanced and less simplistic than increasing expenditure?[/quote]
I decreased my calories before introducing cardio, I am just a random retard though so don’t take what I say with any merit.
I just felt that diet is the base when getting lean, get the foundation strong and then build upon it by introducing other controllable elements and, if necessary add more on top again.
,
So i started off with the diet and just simple fasted walks every other day, then when I had to step it up I added cardio and if I need to build upon that I will do more cardio.
Doing it this way i’ve not once had to make any major changes to my calorie in take the past 4 months, doing no more than 30 mins of cardio on a consistent basis and still getting leaner.[/quote]
haha no need to worry about being a ‘random retard’ mate, if its working for anybody, its got merit. Thanks for the response.
I’ve run IF a few times with success. Two things I’d like to add are…
It’s not simply skipping breakfast, especially if you are eating like a savage right up until bed. I’d advise to have your last meal 2-3 hours before bed. Your window of eating starting sometime around noon and ending sometime around 8-9.
I’ve seen posters write that IF is easy when you sleep til noon. I’d also add that part of the effectiveness of IF is being awake and burning calories during the hours up until your feeding window begins. I’m not talking a training session, but just running errands, being at work, doing yard work, etc. Sleeping in is not IF.
[quote]PGND17 wrote:
I’ve run IF a few times with success. Two things I’d like to add are…
It’s not simply skipping breakfast, especially if you are eating like a savage right up until bed. I’d advise to have your last meal 2-3 hours before bed. Your window of eating starting sometime around noon and ending sometime around 8-9.
I’ve seen posters write that IF is easy when you sleep til noon. I’d also add that part of the effectiveness of IF is being awake and burning calories during the hours up until your feeding window begins. I’m not talking a training session, but just running errands, being at work, doing yard work, etc. Sleeping in is not IF.
[/quote]
This is basically what my little experiment is. I finish dinner aroun 8-8:30, wake up at 7, and eat at around 10. It hasn’t been bad at all so far, for me anyway.
If I wasn’t relatively lean and constantly trying to add mass I would totally skip breakfast. But since I’m not where I wanna be I see breakfast as a chance to add another 600 calories and 45 grams of protein.
I would say a high carb day is fine. Provided it’s on a difficult training day like legs or back and the bulk of the carbs are taken in the post workout meal.
[quote]browndisaster wrote:
do you guys do high carb days? Right now I have one 1x per week w/ 400g carbs.[/quote]
Non lifting days - Trace Carbs
Lifting Days (chest shoulders arms) - 50g Carbs Post workout
Heavy Lifting days (back legs - 50g Pre Workout, 150g Post workout.
